One Rope Climb:1. Begin standing next to the rope. Grab on, and lower yourself down, hand under hand. No sliding down the rope and no moving your feet. Note, the lower you go the tougher the movement. 2. When you get as low as you can, start back up the rope by climbing hand OVER hand. Don’t allow yourself to bend at the waist. Work your midline and stay stay tight and stiff. Again, no moving your feet. 3. Once you are standing tall decend for another rep. Three down and ups = 1 rope climb4. If you can complete three trips (decending till your back is on the floor) you are ready for the real thing.WOD: Rest 15 seconds in between each round5 RoundsHold plank for 20 seconds15 pushupsFollowed by:5 RoundsLeg lift hold for 20 seconds15 Situps